Free Work-From-Home Ergonomic Setup Checklist

A comfortable home office is not about expensive gear — it is about a few adjustments done right. This free checklist walks you through a complete work-from-home ergonomic setup, step by step, using guidance from OSHA's Computer Workstations eTool and the CDC/NIOSH office ergonomics resources. Print it, save it, or share it freely.

1. Chair & sitting position

  • ☐ Feet flat on the floor (or on a footrest), thighs roughly parallel to the ground.
  • ☐ Knees at about hip level, a small gap behind the knees.
  • ☐ Lower back supported by the chair's curve or a lumbar cushion.
  • ☐ Shoulders relaxed, not hunched toward the screen.

2. Desk & monitor

  • ☐ Elbows bent around 90°, forearms level with the desk.
  • ☐ Top of the monitor at or just below eye level (OSHA guidance) — raise it with a stand if needed.
  • ☐ Screen about an arm's length away.
  • ☐ Laptop users: a separate keyboard + a laptop stand to lift the screen.

3. Keyboard, mouse & wrists

  • ☐ Wrists straight and floating, not bent up or resting hard on an edge.
  • ☐ Mouse close to the keyboard, moved from the elbow rather than the wrist.
  • ☐ A padded wrist rest if your desk edge is sharp.

4. Lighting & screen comfort

  • ☐ Screen positioned to avoid glare from windows or overhead lights.
  • ☐ Brightness matched to the room.
  • ☐ The 20-20-20 habit: every 20 minutes, look 20 feet away for 20 seconds.

5. Movement — the most important step

  • ☐ Stand up and move for a minute or two every hour (CDC encourages regular movement).
  • ☐ A couple of gentle stretches mid-morning and mid-afternoon.
  • ☐ Vary your position through the day — no single posture is perfect for hours.

Want help building each part of the setup comfortably? Our ergonomic desk setup guide goes deeper, and our stretching and comfort guides cover the movement side.

This checklist is for general comfort and informational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any medical condition. Consult a qualified healthcare professional for any health concern.